Cooking by the RULED Book: Step-by-Step Low Carb Recipes

498 Pages·2014·54.02 MB·English

by  Craig Clarke

Cooking by the RULED Book

Breakfast
1. Microwave Eggs Benedict
2. Nutty Breakfast Bars
3. Vanilla Butter Pound Cake
4. Walnut Muffin Recipe
5. Western Bacon Frittata Muffins

Lunch
1. On the Go Pizza Muffins
2. Broccoli, Cauliflower, & Bacon Slaw
3. Quick and Easy PB & J
4. Roasted Chili Lime Shrimp
5. Stuffed Mushrooms Recipe
Dinner
1. Cowboy Chili Casserole
2. Crispy Fried Wahoo
3. Eastern Cauliflower Bhaji
4. Exotic Mojito Chicken
5. Keto Beef Stew
6. Orange Chicken with a Kick
7. Seared Ahi Tuna Recipe
8. Stuffed Calzone
9. Sweet Chili Meatballs
10. The Bacon Explosion

Dessert
1. Chocolate Almond Mug Cake
2. Lemon & Orange Mousse
3. Macadamia Nut Ice Cream
4. Petite Almond Butter Turnovers
5. Triple Layer Fat Bomb
Sides
1. Asian Style Cauliflower Fried Rice
2. Bacon Fat Roasted Brussels Sprouts
3. Coconut Creamed Spinach
4. Fresh Roasted Cauliflower Hummus
5. Roasted Broccoli with Creamy Cheese Sauce

Snacks
1. Cinnamon Vanilla Almond Butter
2. Crunchy Candied Bacon
3. Rosemary & Red Pepper Flax Chips
4. Curry Roasted Trail Mix
5. Dill Stuffed Cucumbers
An Introduction to Keto
What is Keto?
A keto diet is well known for being a low carb diet, where the body produces
ketones in the liver to be used as energy. It’s referred to as many different names
– ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat
something high in carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy, so it
will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodsteam, by taking it
around the body. Since the glucose is being used as a primary energy, your fats
are not needed, and are therefore stored. Typically on a normal, higher
carbohydrate diet, the body will use glucose as the main form of energy.
By lowering the intake of carbs, the body is induced into a state known as
ketosis. Ketosis is a natural process the body initiates to help us survive when
food intake is low. During this state, we produce ketones, which are produced
from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this
metabolic state. We don’t do this through starvation of calories, but through
starvation of carbohydrates. Our bodies are extremely adaptive to what you put
into it – when you overload it with fats and take away carbohydrates, it will
begin to burn ketones as the main energy source.
What Do I Eat?
To start a keto diet, you will want to plan ahead. That definitely means having a
viable diet plan ready and waiting. What you eat really depends how fast you
want to get into a ketogenic state. The more restrictive you are on your
carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally,
anywhere between 20-30g of net carbs is recommended for every day dieting –
but the lower you keep your glucose levels, the better the overall results will be.
If you need ideas for food, there are plenty of keto recipes for you to choose
from.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are
your total dietary carbohydrates, minus the total fiber. Let’s say for example you
want to eat some broccoli (1 cup) – seriously my favorite and most delicious
vegetable out there.
There are a total of 6g carbohydrates in 1 cup.
There’s also 2g of fiber in 1 cup.
So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).
This will give us our net carbs of 4g.
Your nutrient intake should be something around 70% fats, 25% protein, and
5% carbohydrate.
You want to keep your carbohydrates limited, coming mostly from vegetables,
nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads,
pastas, cereals), starch (potatoes, beans, legumes) or fruit.
Dark green and leafy is always the best choice. Most of your meals should be a
protein with vegetables, and an extra side of fat. Orange chicken, with broccoli
and cheese. Keto Beef Stew, and a side of spinach sautéed in olive oil. If you’re
finding yourself hungry throughout the day, you can snack on lots of different
things - or you can save your extra room for dessert after your meal!
If you'd like to read more on the ketogenic diet, feel free to visit my website
at www.ruled.me

Microwave Eggs Benedict
View Step by Step Cooking Process
Yields 1 Eggs Benedict
Per Serving: 526 Calories, 52.5g Fat, 3.3g Net Carbs, 18.7g Protein
Bread

1 Tbsp. Butter
1 Large Egg
1/4 tsp. Baking Powder
1 1/2 Tbsp. Almond Flour
1 1/2 Tbsp. Flax Seed Meal
1/4 tsp. Apple Cider Vinegar
1 drop Stevia

Sauce
1 Egg Yolk
1/8 Lemon, Juiced
1 pinch Salt
1 pinch Cayenne Pepper
1 1/2 Tbsp. Salted Butter, melted

Filling

1 Large Egg
1/3 cup Water
1/2 tsp. Apple Cider Vinegar
1 Slice Canadian Bacon

1. Mix together 1 Tbsp. butter, baking powder, vinegar, egg, almond
flour, flax, and Stevia in a mug.
2. Microwave for 75 seconds. When it comes out of the microwave,
flip it upside down and tap the mug over a plate to remove the bread.
3. Microwave the Canadian bacon on a paper towel for 1-2 minutes
(as per instructions on package).
4. Separate 1 egg and put the yolk in ramekin, discarding white. Add
cayenne pepper.
5. In another ramekin, microwave 1 1/2 Tbsp. butter for 10-15
seconds until melted.
6. In a small bowl, add water and vinegar, and then crack the egg into
it.